Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women.

Autor:	Dos Santos L; Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil., Ribeiro AS; Center for Research in Health Sciences. University of Northern Paraná, Londrina, Brazil., Cavalcante EF; Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil., Nabuco HC; Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil., Antunes M; Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil., Schoenfeld BJ; Exercise Science Department, CUNY Lehman College, Bronx, New York., Cyrino ES; Study and Research Group in Metabolism, Nutrition, and Exercise, Londrina State University, Londrina, Paraná, Brazil.
Jazyk:	angličtina
Zdroj:	International journal of sports medicine [Int J Sports Med] 2018 Jul; Vol. 39 (8), pp. 613-618. Date of Electronic Publication: 2018 Jun 26.
DOI:	10.1055/a-0634-6454
Abstrakt:	This study aimed to analyze the effects of a pyramid system performed with two repetition zones on muscular strength and skeletal muscle mass (SMM) in older women. Thirty-nine physically independent older women (67.8±5.4 years) were randomly assigned into one of two of groups that performed an 8-week resistance training program in an ascending pyramid fashion. Both groups performed 3 sets: a narrow repetition zone (NPR, n=20) with 12/10/8 repetitions, and a wide repetition zone (WPR, n=19) with 15/10/5 repetitions. The program consisted of 8 whole-body exercises, performed 3 times a week. Dual-energy X-ray absorptiometry was used to measure SMM, and muscular strength was evaluated by one-repetition maximum (1RM). Both groups increased (P<0.05) SMM (NPR=+ 4.7%, effect size=+ 0.34; WPR=+ 8.4%, effect size=+ 0.77), and total strength (NPR=+ 11.3%, effect size=+ 0.80; WPR=+ 13.8%, effect size=0.84), without statistical differences between them. Results suggest that both zones of repetitions in a pyramid system are effective strategies to improve muscular strength and muscle growth in older women. Competing Interests: The authors declare that they have no conflicts of interest regarding the publication of this paper. (© Georg Thieme Verlag KG Stuttgart · New York.)
Databáze:	MEDLINE
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